Low back pain is common, it seems to be a more frequent reason for people seeking our help. We have linked this to people working from home as it is leading people to be less active during their working week. You don’t have the commute to work, the walk to the coffee machine or the lunchtime stroll to the canteen. At our clinic in Corsham we often meet people in with horrible pain in their back, making it difficult for them to move around, stay in one position for any period of time, get up from a chair, roll over in bed etc. In most cases a high level of pain will pass within 3-5 days. However, we know this feels like forever!
What can you do to help your pain?
We have created a video with a small number of simple exercises which are aimed at increasing your back mobility and reducing the muscle tension that is often causing the pain. Your GP or pharmacist can advise you on medication to help reduce your pain.
What exercises can I do?
We know everyone is different, however the exercises in this video are given out almost to everyone in the early phases of low back pain. However, some people will find a certain exercise where another person will find it unhelpful. The idea is to slowly get your back moving, staying as active as possible, you can rest or take up a position of ease, but do still make yourself move regularly as this will help you rehabilitate.
With this in mind, approach the exercises slowly and gently at first, notice what your body sensations are telling you. Usually, the movement or pain will reduce or change as you move through the exercise positions. If you find an exercise increases your pain, stop, and move onto the next one. This video is not a replacement for direct, personal, and professional assessment and diagnosis by a Physiotherapist, but aims to help people get moving.
When do I need to seek medical help for my back pain?
If you are experiencing any changes to your bladder and bowel function, notice numbness when you wipe yourself after toileting or find you have weakness in your leg please seek immediate medical help. This may indicate you have nerve compression which requires immediate intervention. This is exceedingly rare.
Work slowly and gently through these exercises, repeating a few times at first, building up the repetitions. Rather than working to a number notice how your body feels and move on when you feel you have achieved more mobility. Try and do them little and often during the day to help you rehab your back. Once you have got it moving better start to look at what you can do to be more active, backs and our bodies like movement!